Skill
Front Squats
2 on the minute for 10 minutes (focusing on slow movement down, fast movement up)
Conditioning
3 Rounds For Time:
30 KB Swings (16kg/24kg)
30 Sit Ups
30 Lateral Step Ups (15 per leg)
Latest
I Am Spartan!!!!
Spartan Race Tuxedo, Ny 2012
Congratulations to Chris and Kathy the couple that plays together stays together!!! Fire Fighter Mike who got us in a much better time slot and my client Trish who worked so hard this spring training for this race and made it through all the challenges except the damn spear throw where she had to hit her only burpee penalty. Thanks to the Crossfit Nyack Crew that came out for the Spartan Challenge. Congrats to those of you who ran today.
Special thanks to Brittiny for brining my little girl Brooke out to see daddy all muddy crawling and rolling up hill 100 yards under barbed wire. Needless to say from the picture she did not want to kiss her muddy daddy.
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Workout of the Day for Saturday, June 2, 2012
Trish is definitely ready for the spartan!!!
Fight Gone Bad!
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
GOOD LUCK TODAY
Chris and Kathy will hitting it at 2:30
Mike, Jeff, Trish will be running at 3pm.
With the rain last night it should be nice and muddy today
